BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 15:00
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.
2 sets:
5 elbow-to-insteps/leg
:30 unweighted good mornings
:30 plank hold
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
1 set:
10 walking lunges
10 sit-ups
10 box step-ups
250905 (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
20 lunges
15 sit-ups
10 box jumps (20/24 in)
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 10:
12 lunges
10 sit-ups
8 box step-ups (12/20 in)
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Pre-workout skill
8 rounds:
:30 single-leg squats or challenging variation
:30 rest
Stretching (Checkmark)
2 sets:
:45 cobra stretch
:45 child’s pose
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps (20/24 in)
Work Your Weakness
– STRENGTH III – (3 Rounds for weight)
3 sets for load:
10 weighted strict dips
20 double-dumbbell bench presses
1:30 plank hold
– Rest 2:00-3:00 between sets.
—
– Use loads that allow you to complete the reps in 1-3 sets.
– Increase or decrease the loading for each set as needed.
– Perform ring dips or straight bar dips.
– If you are unable to add load to the dips, perform unweighted reps or use a band or feet for assistance.
– Hold the plank on the forearms or hands.